· 20-60 minutes
· Work to rest ratio b/w 2:1-4:1
· 3-6 different cyclical activities w/in circuit
· Strictly nasal breathing
· Heart rate 60-80% of max
· Exercise Efficiency: improve ability to sustain higher levels of output aerobically
· Recovery: promotes blood flow to muscles at low intensities
· CO2 Tolerance: increases amount of oxygen available to muscles to utilize
· Blood Flow Redirection: by rotating through different movements that emphasize different body parts, it forces blood to constantly be pumped to different places
· Heart Rate Awareness: focus on controlling heart rate during rest periods
· Resting Heart Rate: by increasing stroke volume and cardiac efficiency through more blood being ejected each beat
MY GO TO IMPLEMENTATION
· 40-60 minutes: 40s ON/ 20s OFF
· Exercise Rotation: A) Single Under, B) Ski Erg, C) Rowing, D) Curved Treadmill, E) Assault Bike
· Nasal Breathing & Heart Rate 140-160bpm
· I prefer the 2:1 work to rest ratio because it allows me to perform the intervals at higher outputs since I have time to partially recover during the rest.
· I also have found this to be the best way to order the exercise because
1. It prevents me from utilizing the same major muscle groups for two continuous intervals, so I’m avoiding metabolite build up in the muscle (staying aerobic) and am training my ability to redirect blood flow
2. It’s ordered from lowest to highest output (in my opinion), so by the time I finish E) my heart rate is peaking, then during A) & B) it drops back down until it builds back up again, teaching me how to use certain exercises for recovery and control my heart rate
10/29/2022 08:39:13 pm
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Head Strength & Conditioning Coach at Shakopee High School